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Talk Takeaway: Fitness with Luke Milton

Posted on Oct 29, 2013 10:45am

Personal trainer Luke Milton and former Australian professional rugby player stopped by THE TALK to show some efficient exercises that will help you get a full-body workout in a shorter amount of time and continue burning calories throughout the day.



Check out Luke Milton's efficient exercises that will help you get a full-body workout in a shorter amount of time and continue burning calories throughout the day:


"Blood shunting," is the body's ability to divert blood from one area to another by performing an upper body exercise immediately followed by a lower body exercise.


"Blood shunting" is a medical term that is used to refer to the movement of blood from one area of the body to another area. So with high-intensity exercise we circulate more blood around the body by first using the major muscle groups of the lower body, and then using the major muscle groups of the upper body (or vice versa.) What happens is we burn more calories as the body has to work harder to deliver the oxygenated blood to the big muscles. As a result we can burn calories all day long! The more oxygenated blood moving around the body, the longer we burn calories. Imagine doing a workout and then sitting down to breakfast and burning calories while you eat! How good is that?!


Exercises:


Squat Pulses with Kettle Bell

Place your feet shoulder-width apart. Keep your belly button tucked in and your back straight. You're your arms out in front of you at chest height; you can hold an optional kettle bell to make it more challenging. Take a lunge, and then pulse six to ten inches up and down.


Dumbbell Shoulder Press

Place your feet shoulder-width apart. Tuck your belly button to make tummy tight. Hold dumbbells in each hand at your shoulder height, with palms facing forward. Push the right arm up, and then bring it down. Push the left arm up, and then bring it down. By alternating, you're shifting the blood from one side to the other and the heart has to work hard to generate that flow.


Split Lunges

Stand with feet shoulder-width apart. Keep your abs are tight, shoulders back, and chest out and proud. Jump and then drop into a lunge with right foot in front, left food in back. Then jump again, switching the front foot and back foot. Continue to jump and lunge. This activates all the major muscle groups in the legs, making them wake up and get on board and activates those oxygenated blood cells.


Plank Hold

Get down on the ground, like you're starting a pushup. Keep feet shoulder-width apart. Place your palms facing forward and make sure your back is straight and tummy is tight. You can also modify this by dropping the knees but keeping the back straight. Hold for ten seconds.


Heavy Rope

We use a 30 foot rope, but we loop it around something so you're holding each end. Stand with feet shoulder-width apart with belly button tucked in. With one rope in either hand, drop your shoulders, bend your arms and move the ropes up and down in a wave motion. Make a consistent wave for about 10 seconds and you will feel like your arms will want to fall off, but in the best way.

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